Outside in July, in a jacket and sweat pants!

Yes, I am wearing a light windbreaker as I sit outside. Oh yes, it is 73 F, but there is a strong breeze; you get cold if you sit still. There isn’t much humidity either; I sure wish today was a running day. But I enjoyed yesterday’s 18 mile walk.

Note: I had sore hips this morning; not sure if it was from the walk for from adding the bike.

Workout notes

Weights: 5 x 10 pull ups with hip hikes and Achilles
Bench: 10 x 135, 3 x 180, 10 x 160 (with rotator cuff)
incline: 10 x 135
super set: military presses (3 sets of 10 with 40 pound dumbbells, standing), pull downs: 2 sets of 10 x 110 machine, 10 x 160 traditional, rows: 3 sets of 10 with 100 (new machine)

10 minutes reclining bicycle (for my knees)

Swim: 500, 300, 200
20 x 50 (25 fist, 25 free) on the 1:05
4 x 25 back
4 x 25 fly

July 28, 2014 Posted by | swimming, weight training | | Leave a comment

My endurance sports: ever shifting emphasis

This is mostly for me to gather my thoughts; I don’t anticipate this being of interest to anyone else.

1973-1977: I started to work out to get in shape for football. Mostly I lifted weights, ran wind sprints, ran hills, did wrestling bridges, and starting in 1976, started to run.
I’d run this 3.5 mile course before school every morning in the off season, and sometimes a 2 miler (13:30-14:00) on Sunday evenings.

1977-1980: I ran some, and I lifted (part of crew and intramural wrestling and club judo) I also swam laps for fitness.

1980-1983: I got the distance bug here; stable distance was the 10K, though I did 3 marathons and a rare 3 mile or 1 mile race.

1984-1995: I tried to restart jogging, without much success. Mostly lifting and rarely swimming and walking. I got morbidly obese and then lost some of it. Knee problems dogged me.

1996-present: the running bug came back. Here is where I had a shift of emphasis. I’d go through a period of racing a LOT of 5Ks, then 10Ks with a marathon every once in a while.

But I had periods of time where I emphasized something else: 2001 and again 2008: the open water swim. 2002-2004: walking and I tried some judged race walking, and very long distance walking.
2004-2006: ultras: too many for my body to handle. Did 3 of my 4 100 mile races here. I also did some yoga.
2006-2010: aside from a brief period of respite, I was injured frequently. This is where I had the 2008 swim, the 2006 bike ride (my only century ride) and I did have a brief running/walking season in 2009. I also revived my lifting a bit.
2011: tried to recover from knee surgery; athletically this was a tough year for me.
2012-present: mostly the 5K run was the emphasis, with a half marathon here, a marathon (attempt) there.

So, aside from my “injury recovery” phases, it has been “emphasize X ” for a year or two, then emphasize something else. Right now, I do a little bit of :run, walk, swim, lift, with no bicycling and no yoga.

July 27, 2014 Posted by | running, swimming, walking, weight training, workouts | | Leave a comment

A great metaphor: Republican Congressman mistakes US government officials for Indian government officials …

That’s perfect for a Republican, isn’t it? All “real Americans” look a certain way.

Workout notes: weights plus swimming.

Weights: pull ups (weak, 5 sets of 10) with hip hikes and Achilles
bench: 10 x 135, 3 x 180, 6 x 170 (rotator cuff)
incline bench: 7 x 140, 10 x 135 (rotator cuff)
military presses: 3 sets of 10 x 40 dumbbell (standing)

10 minutes: bike (for the knee)

Swimming: 500 free, 5 x 100, 5 x (50 kick fins, 50 swim (no fins)), 10 x 50 (25 fist, 25 free), 4 x 25 back, 4 x 25 fly.

July 25, 2014 Posted by | politics/social, republicans, swimming, weight training | | Leave a comment

I am such a head case…

This weekend: we took a quick out of town trip. Though I got in an 8 mile training run prior to leaving, while on the trip, I had only two walks: an easy 4 then an easy 2 miler.

I just KNEW that I gained 30 pounds though I ate..what I thought was a moderate amount of food.

No: I did NOT gain weight. How I could tell prior to stepping on the scale: today, my pull ups were stronger than average, and the bench press felt weak.

pull ups: 10, 15, 10, 10, 10. Used hip hikes, Achilles, and rotator cuff for rest.
bench: 10 x 135, 2 x 180 (weak), 2 x 180 (weak), 9 x 160 (ok). 180 felt heavy. Rest: more hip hikes, rotator cuff.
incline: 10 x 135 (strong)
military press: barbell, 10 x 85, 7 x 90, 4 x 95, dumbbell: 10 x 40 (standing)
rows: 2 sets of 5 alternating, 5 together, 1 set of 7 alternating, 7 together (200 with Hammer Machine) super set with:
pull down: 3 sets of 7 x 160 traditional, 7 x (100, 100, 85) low.

Then the swim: 500 easy, 500 in 9:20 5 x 100 (alt fist/free) on 2 (1:50-53)
4 x (50 front kick with fins, 50 free (no fins)
100 side, 4 x 25 fly, 4 x 25 back.

Of note: this younger (40’s) faculty guy swam next to me for a while. In running, he runs 4 miles in the 24-25 minute range (time it takes me to do 5K). But in swimming: I lapped him. Reason: body type; he has very long legs and is slender. Then again it might be that he is just learning; he has the aerobic engine to blow me away.

July 22, 2014 Posted by | swimming, weight training | , | Leave a comment

No running or walking but

I have a “right where the leg meets the trunk of the body..on the inside” ding that tightened up on me yesterday. So I rested it.

weights (leisurely)
pull ups: 2 sets of 15, 2 sets of 10 (15: rotated arms)
bench press: 10 x 135, 3 x 180 (strong), 10 x 160
incline press: 10 x 135

Note: I did rotator cuff, hip hikes, Achilles exercises to rest.

military press: barbell: 2 sets of 5 x 95, 10 x 85. Dumbbell: 10 x 40 (standing)
rows: 3 sets with 200 (Hammer), each set: 5 alternating, 5 together
pull downs: 1 set with a different machine, 2 sets of (7 x 160 traditional, 7 x 100 low.)

1000 free
9 x 100 (alt 25 fist, 25 free) on 2. First 6 were mostly 1:48-1:49 (a couple of 1:51-1:52), 3 were 1:44-1:45,
100 in 1:44 (? I expected faster)
100 back
2 x 25 fly
2 x 25 side

Note: I got in a couple of unplanned races; older guy (no problem) and a young woman who stayed with me for 50.

Now, I have a slight shoulder ache (little on left, mostly right). It happens from time to time.

July 17, 2014 Posted by | swimming, weight training | , | Leave a comment

Subpar again

I don’t know what I can attribute to blood donation (2 weeks ago today), age, and random variation.

Yesterday’s workout, while a bit slower than I’d like, was fine. But the race/long walk weekend took a bit out of me.

So, once again, Monday’s workout was sluggish; not a lot of “pop” and “fire”:

Pull ups: 5 sets of 10 with hip hikes/Achilles rest (weak)

break: I saw a woman walking on the track; I told her that I was checking out her butt. (It’s ok; it was Barbara)

bench press: 10 x 135, 3 x 180, 10 x 160 with rotator cuff (ok)

incline press: 10 x 135

military: 10 x 85, 7 x 85 barbell, 10 x 40 (standing dumbbell)
pull downs: 3 sets of 10 x 120 (low)
rows: 3 sets of 10 x 200 (2 alternating, 1 “row” style).

Swim: very weak
4 x 250 (slow)
8 x (50 front kick, 50 free)
4 x 100 IM

But I got it done.

July 14, 2014 Posted by | swimming, weight training | | Leave a comment

Not all workouts go well

For some reason, I was really, really “off” today. Too much sitting down yesterday, or do I have a mini-bug? For some reason, most of my old injuries had the “you are about to get sick” OR “it is about to rain” ache and the workout was less than stellar…

Bodyweight: 179.5-180.5 (depending on scale) so it isn’t as if I’ve gained weights.

Weights: pull ups: 5 sets of 10; these were rough and painful (at least reps 7-10 were). rest: hip hikes and Achilles.
bench press: 10 x 135, 3 x 180 (weak), 10 x 160 (not that bad). rest: rotator cuff.
incline press: 10 x 135 (easy). rest: rotator cuff
military press: 10 x 85, 8 x 85, 8 x 85. rest: rotator cuff
pull down/row superset: pull downs: 2 sets of 7 x 160 traditional, 7 x 85 low, then one set of 10 x 120 low
rows: Hammer Machine: 3 sets of 10 x 200; one of these was alternating.

Swim: disaster: 5 x 100 on whatever; very slow; had to wake myself up.
5 x 50 (25 fist, 25 free) on 1:10 (slow; 57-58), 5 x 50 (25 fist, 25 free) on 1:05 (slow)
2 sets of 100 side, 100 free
2 sets of 100 fins (drill, 25 swim), 100 free
100 side, 100 free
4 x 25 fly (fins), 4 x 25 back (fins)

I just didn’t have it. Some young woman (serious swimmer type) did back kicks faster than my swimming. That was depressing.

But: I ached LESS after the workout and that was a good thing. But I sure sucked during it; about the only thing that went well was the bench pressing.

Some days, the workouts simply don’t go that well. That is no excuse to not do them.

July 10, 2014 Posted by | swimming, weight training | | Leave a comment

Moving on…


Though this was a super slow time for me, at least my posture was ok. Someone noted that I “looked strong”; that is because on this day, I never let myself feel bad. I am feeling stronger now.

Today: swimming plus weights.

Swim: a nice lady let me share a lane with her.
1000 free, 10 x (25 fist/25 free) on 1, 10 x 50 free on 1, 4 x 25 fly, 25 back (fins), 200 side, 2 x 100 IM.

On the side set, some older guy was doing crawl and “raced” me a bit. It was fun; we smiled at each other.

Performance note: my “fist/free” 50’s were 50-52 mostly, which is faster than usual for me. My guess: sharing a lane made me streamline and become “narrower” in the water. I need to focus on that more often.

Weights: 5 sets of 10 pull ups, bench press: 10 x 135, 10 x 160, 4 x 170. incline: 5 x 135. military: 3 sets of 10 x 40 (standing, dumbbells), rows: 3 sets of 10 (45 plate), pull downs: 3 sets of 7 traditional with 150, 7 low pull with 75.

Supplemental: hip hikes, McKenzie, rotator cuff.

Weight: 179 after swimming. 180.4 before.

Eyestrain: a younger woman in tight purple spandex shorts and a MILF with glasses in very tight black “compression” leggings.
How they fit: reminded me of this (female) volleyball player’s lament:

I’ve pulled my spandex out of my butt so many times in volleyball matches, it’s practically part of the game.

She said that her husband bought her “no wedgie shorts” (for the love of Zeus: why?) and then concludes:

No longer do I have to worry about my shorts being so far up my butt I can almost taste them.

Oh well, time to do something that doesn’t require much in the way of concentration.

And yes, I really did get some exercise today!

July 7, 2014 Posted by | NSFW humor, swimming, weight training | Leave a comment

Triple workout and random thoughts…

Well, today I did a triple.

First: 2200 yards (1.25) of swimming: 4 x 250 on the 5, 10 x (25 fist, 25 free) on the 1:10 (lots of rest), 6 x 50 on the 1 (harder), 4 x 100 IM on the 2:30. Fastest: 2:05 (too slow)

Next: weights: pull ups (5 sets of 10), military: 2 sets of 12 x 50 seated, supported, 10 x 40 standing. dumbbell bench 2 sets of 10 x 70, incline: 6 x 135 (weak),
rows: 3 sets of 10 with 45, pull downs: 10 with 87.5 (all the way), 10 with 1xx (deeper), 7 x 150 traditional, 7 x 87.5 deep.

Supplemental: rotator cuff, hip hikes.

Final: 1:03 of slow walking.(4.25 miles)


It felt even slower than what it was.

Thoughts I wonder about my working out. For example, when I did the pull downs, I did a few sets with lighter weight with a greater range of motion. Did I do that because heavier weights are harder, or did I do it right? Who knows.

Of course, I’ve gotten older but I think some of my slow down/getting weaker is just simply attitude. There are days where I just can’t get into pushing myself hard; today was one of those days.
I almost felt guilty that I enjoyed today’s workout. :-)

And yes, I have to keep reminding myself: when I was running my best, I was running a LOT more. My body couldn’t handle that much mileage now. So I have age plus training volume plus my accumulated injuries. That all adds up.

Attitude: I am a bit down. There are probably lots of reasons for it, including:

1. Death of my mom (a few weeks ago)
2. Missing my daughter. This might seem strange but while she was in grade school, she’d spend a good part of her summer here. Now she is an adult (college student) so I see her a lot less.
3. The internet. Yes, there are good things; I like getting into discussions and seeing what people are up to. I really like that. But I need to establish more friendships to have people to do something with. And, my best friend (best “non-spouse” friend) just retired so I won’t see her as much either. I did see her yesterday and really enjoyed it.

Oh well…some of it is normal (life events; parents die and kids grow up), and some of it is my own doing. Life has been MORE than fair to me.

A bit of good news: my back. My back feels better than it has in a long time. Look at the photos from 2012, 2013 and 2014 respectively:




My posture has improved a great deal. I need to stick with these back exercises.

July 5, 2014 Posted by | swimming, walking, weight training | Leave a comment

Stalling prior to yard work

I am taking today off and so will work in the yard.

I did swim and lift:

swimming: 2650 yards. 5 x 200 free (some rest…pretty slow), 10 x 50 free on 1:10 (long first 25); 50-52 mostly), 5 x 100 on 2 (alt 25 fist/free) 1:48-1:50. That is 2000
Then 4 x 50 drill/swim (fins), 5 x 50 side, 4 x 50 (fly/back). I had some back/hip ache on the crawl section.

lifting: 5 x 10 pull ups (strong?) incline: 10 x 135, 9 x 135, 8 x 135, military: 3 sets of 10 x 40 dumbbell (standing; couldn’t do 50 seated..too tired)
rows: 3 sets of 10 with a 45 plate, pull downs: 1 set of 10, 2 sets of 7 traditional (150), 7 low (85-100). I also did hip hikes and rotator cuff.


More from the Main Street Mile; the lady in the blue: she got away from me and beat me by 3 seconds.

July 3, 2014 Posted by | running, swimming, weight training | Leave a comment


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